Running Research

Much to my delight I was invited to take part in a PhD research project looking at barefoot running and running economy. As part of the research I had my VO2 monitored whilst running on a treadmill - sounds easy? Well you try running at 14kph for 5mins, that is after running 10kph for 5mins and then 12kph for 5mins. I'd realised beforehand that the running would be fast, but afterwards working out the minute per kilometre pace it dawned on me that at 14kph I'd be running at a 42minute 10km pace. Way too quick for me (my 10km pb is 49:30), and, it seemed, fast enough for me to not need to do the final 5mins at 16kph!!

I was also tested on my triple hop for distance...average on my left leg was 402cm and on the right leg 419cm. At the end of the 8 week research I'll be tested on these two aspects and any differences noted.

The training aspect of the research for me began today. The programme initially consists of a series of exercises, drills and walking, all seeking to strengthen the feet, lower legs and improve plyometric strength. Training then progresses onto running barefoot in addition to the exercises and stretches.

Today's barefoot training was various stretches, calf raises, balancing and then 20 minutes barefoot walking. As I don't own a pair of fivefingers (which you can use) I actually did the barefoot walking in my bare feet! Early December probably isn't the best time to start walking outside with no shoes or socks on, but what the hell, I'm game.

I am genuinely interested to see what benefits can be gained by this research project. Having measurable aspects will easily show if I improve. The other thing I'm keen on is having a routine. I know from past experience of having a running coach provide me with a programme I am very good at adherence if there's an end goal. With this project, the end goal is a question - will there be improvement? I can't see how I would regress in any way, and anything that helps me routinely stretch and work on proprioception and plyometrics has to be a good thing.

Base work

For the past month or so I've undertaken some base training for my running (short intro to it here). Essentially it's designed to build up my endurance and at some point - once unleashed from the slow and low heart rate running - I'll be able to run for longer with greater ease. What my week consists of is six runs - three pre-breakfast road runs to build economy and fat burning, two short hill sessions and one long hill run at the weekend. In addition I've done a turbo session and two strength and conditioning training sessions in the gym. Each week builds up duration for each session.

By the end of week 4 I'd built up my mileage (or kilometerage if that's a word) to 66km (42miles) with relative ease. Just getting out six times consistently has been great. On the down side I've tweaked my right knee. It's a weird one - my quads feel like they're not working properly and my knee sporadically gives way - usually when I'm pushing off on that foot so my whole body weight is on it. I won't dwell on that, I'm rehabbing it by having lots of soft tissue therapy and dry needling, plus the foam roller is getting a good bashing too. I've skipped a couple of runs this week too in favour of resting it, even though the run training is scheduled as a recovery week so intensity is less - it's just not wise to train through an injury. The last thing I want is to cause further damage to my knee and end up being unable to run at all.

I'm finding the structured training really good. Up to now my running has just been as and when I've fancied it. I've vaguely tried to get out three times a week, but it hasn't always worked. So when I was faced with six runs in a week I was a bit anxious that I'd be able to do it. There's even one day where I run twice! That was a shock to my system, if only mentally!! What I have learnt is that if someone tells me to get out there and do X on such-and-such a day I'll get out there and do it. Some of my runs have been in horrendous weather, but how good did I feel afterwards!

This is the end of week 5, tomorrow is another rest day (though I'll be renewing my first aid certificate so no laying about on the sofa). I'm then into the build phase of training which includes tempo runs and turbo spin-ups. Now those should be fun.

I'm a little impatient to see if my pace will have increased by a decent margin, or if the changes to my running are a lot more subtle. I've deliberately been ignoring the FRA race calendar - racing is out of the question for now which is fine. One slight disruption to the continuity of my training is that I'll be in London for a couple of weeks and have no idea how my shifts at the Olympics (I'm working as a Sports Massage Practitioner which is very exciting) will leave me feeling. I've got runs planned, but I'm just going to see how it is when I'm down there.

An exciting month ahead - the Olympics is going to fly by and it will be mid August before I know it. Time to review goals and my 2012 Aspirations before then to ensure I'm on track!

Sand dunes

I'm including specific training into my schedule to develop various hill running skills. Not that I profess to be any sort of high level master fell runner, but I do feel I've reached a level where I'm able to run and think about technique now I've a year of fell running experience under my feet.

Morfa Bychan beach, just by Porthmadog golf club - our venue for the session

One thing I am not brilliant at is downhill running - I have an overactive internal voice that just doesn't want to risk falling over. The voices inside constantly battle between 'just-let-go-brain-off-brakes-off' and 'whoooah-your-gonna-fall-over-and-hurt-yourself-slow-down'. Inevitably the latter wins the battle, I slow and end up going at pretty much walking pace on downhill sections.

I'm not one to simply accept that I will always be rubbish at running downhill. Therefore, something needs to change for improvement to be gained. To develop skills and get me more confident at going downhill we headed to the sand dunes at Porthmadog whilst on holiday in the Rhinogs last week. Here's me on the highest jump...leaping off the grassy tufts at around 6 feet high.

At the start of the training session I looked over the edge saying I'd never do it....then  changed that attitude to 'let's start smaller and build up then take another look'. It worked, obviously from the pictures above. I jumped this one three or four times, growing in confidence each time.

The build up to it had been a series of tiny jumps, runs into tiny jumps, and gradually building up the height of each drop. Sometimes continuing to run down to the flat sand below to work on foot placement....or the acceptance that you're going to slide and slip whilst vaguely holding control and doing what I want to be able to do....just let go! Exactly what I need to feel more confident on with the mud and bogs we get up on Kinder and Bleaklow.

After a while we switched focus to doing some forefoot, or mid foot striking down the beach...easy to keep an eye on your footprints and see how you're doing with this technique on a beach. This was my first go at leaning forwards and not heal striking. I think I did OK, it definitely felt an easier position to be running in, and felt like I was moving faster, and with less effort. Conscious that new skills and technique need to be introduced slowly we kept the distance short.  We didn't get any pictures of this bit, but here's a couple of me running round some rocks...

I thoroughly enjoyed training on the beach, it's a tough terrain to work on and I'm sure I'll be finding sand in my shoes for months to come.